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PART A: Strength & Skill

10min AMRAP

7 x Front Rack Squats BB 60/45kg / DB/KB 25/17.5kg
4 x Wall Walks
100m Run

PART B: WOD

4 Sets of:
500m Row/ 480m Run/ 40/36Cal AB
5 x BB Cleans 70/50kg/ DB/KB cleans 2×25/17.5kg
10 x Burpee over BB/ DB
10 x Box Jumps

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We can move a little faster given the amount of rest provided. Breathing and smooth transitions need to be on point while attacking each station with a consistent and sustainable pace.

How it should Feel: GASSY! Each set will feel like you can’t do another, but stay the course, recover, and fight until the end. Don’t slack the final set only to ruin your average.

WORKOUT STRATEGY & FLOW
Row: Pacing here should be moderately aggressive (80-85%+) with a heavy emphasis on slowing down the final 50m. Let’s try to keep these under 1:50/2:00 and focus on using the total body and breathing through motion.

Cleans: The weight should be moderately heavy, and we want to attack each rep. Aim for little to no hesitation between reps while trying to complete 1 clean every 5-8 seconds (Sub 40 seconds).

Burpees and Box Jumps: High box is about staying moving with little to no rest during the set. Be smooth and steady while focusing, transitioning efficiently up and over the high box.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.